Tuesday 060110

For time:

Run 800 meters

Clean 155 lbs, 9 reps

Run 600 meters

Clean 115 lbs, 15 reps

Run 400 meters

Clean 85 lbs, 21 reps

(Women use 95 lbs, 75 pounds, and 65 pounds)

Post time to comments.

800m is 1/2 mile, 600m is .375 miles, 400m is 1/4 mile. If you use a treadmill, it is a good idea to leave it running through the entire workout so that you don’t have to wait for it to pick up speed each round.

If you don’t have a weight bar available to you, find something else to pick up. When traveling, full suitcases can work nicely.

Diablo CrossFit Group Class tonight at 6pm. Show up for the super secret edition of the workout of the day.

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  • J Jones

    First time running since Sept (hadn’t run for 8 months before then either).

    Not enough weight to work with so I one arm squat cleaned 32 lbs (all that was available). Did 9R, 9L, 15R, 15L, 21R, 21L.

    Running on treadmill set at full incline, kept the thing on through the whole workout so I wouldn’t have to wait for speed up time.

    21:35

    Using such light weights made this more of a grind. The last thing my quads needed was more squats, still feeling the delayed onset muscle soreness (DOMS). Posterior chain where are you?!

  • akomolov

    here goes the chain:
    had a nice work out with Jeremy.
    Cindy – 11 rounds, cheated a lot with pullups. have to work more on them.
    L-hold – 18 sec and 20 sec.
    can’t wait to see how much pain I’ll have tomorrow.
    going to cold Russia(10 F). be back in 2 weeks

  • akomolov

    here goes the chain:
    had a nice work out with Jeremy.
    Cindy – 11 rounds, cheated a lot with pullups. have to work more on them.
    L-hold – 18 sec and 20 sec.
    can’t wait to see how much pain I’ll have tomorrow.
    going to cold Russia(10 F). be back in 2 weeks